Good posture is important because it helps your body function optimally. It promotes movement efficiency and endurance and contributes to an overall feeling of well-being. Good posture means good prevention of fatigue, muscular strain and pain. Years of faulty postural habits can lead to chronic back pain, also affecting the position and function of vital organs, particularly those in the abdominal region. Spend some time on exercises, that not only counteract the damage of bad posture, but if done regularly, help maintain good posture.
Check Yourself for Bad Posture
All you have to do to check your posture, is look in the mirror! This is known as the Mirror Test. Stand straight in front of a full length mirror and check if your head is straight, shoulders are level, hips are level, kneecaps face the front, and ankles are straight. Now look from the side and check to see if your head is straight or slumping forward, chin is parallel to the floor, shoulders are in line with ears, knees are straight, and there should be a slight forward curve to the lower back.
If you notice any posture deviations, you can begin to work on them with appropriate exercises. Secondly, try to stay aware of your posture throughout the day, whether you're standing, sitting, driving or lying down. All your body parts should be in neutral alignment with each other.
Corrective Exercises for Bad Posture
Pelvic Tilt: Lie on a flat surface, with knees bent, feet firmly planted on the ground, and arms by your side. Tighten the stomach muscles and pull your navel and lower back towards the floor. Make sure not to involve your buttock and leg muscles in this exercise. Repeat the exercise ten to twelve times, holding for 5 seconds each time.
Trunk Curls: Again, lie with your back flat and knees bent. Place your hands at the back of your head. Now use your abdominal muscles to lift your trunk twenty degrees off the floor, imagining to touch the ceiling with your chest. Hold for five seconds and then return to your original position. Repeat ten to twelve times.
Arm/Leg Raises: Lie down facing the floor, in a position where your neck is straight, arms are straight overhead and legs are extended. Slowly raise your left arm and right leg as high off the floor as you can. Hold for five seconds and lower. Repeat with the right arm and left leg. Do sets of ten repetitions for each side.
Reverse Fly: These work to correct the forward head and rounded shoulders by exercising the chest muscles and upper back muscles. You can do this standing or sitting on a bench. With light dumbbells in your hands, lean over so that your torso is parallel to the floor. Hold the weights in front of your legs. Raise your arms to shoulder height and bring back to normal position. Do not move your elbows during the movement. Follow up with 12 repetitions and four sets.
Back Extension: Lie down facing the floor with your ams by your side and head straight; slightly lifted so that your forehead touches the floor. Keep your abdominals tight. Use your lower back muscles to slowly lift your shoulders and chest off the floor. Lower and repeat.
Consult a physical therapist for a complete postural evaluation. Specific exercises to correct your particular postural problems will help strengthen weak muscles. Good posture is vital to health care. Exercise to maintain
perfect posture for life.
* Note: Image(s) by the courtsey of http://www.als-mda.org & http://www.apta.org.